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7/12/2015

11
Jul

7/12/2015

Midcoast CrossFit – CrossFit

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)

Mobility:

Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats

Dynamic:

Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (AMRAP – Reps)

WOD:

Teams of 2

5 min AMRAP

PARTNER A runs 100 meters

PARTNER B amrap wall balls (15/10)(20/15)

(Then switch, switch every 100 m run)

Rest 1 minute

5 min AMRAP

PARTNER A 12 burpees

PARTNER B amrap thrusters (75/55)(95/65)(115/85)

(Then switch, switch every 12 burpees)

1 minute rest

5 min AMRAP

(BOTH PARTNERS WORK AT THE SAME TIME TO ACCUMULATE AMRAP KB swings (35/26)(53/35)(70/53)

Score is total reps of wall balls, thrusters, KB swings combined.

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